FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardDouble-UndersEvery :90 secs for 4 sets: Station 1: 50-70 Double Unders Station 2: Muscle up Practice or TransitionsMetcon (2 Rounds for reps)6mins Max Ring Muscle ups Rest 2 mins 6mins Max Cals on Rower...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardHang SnatchEvery 2 minutes for 14 minutes: 1 Snatch Pull + 1 Hang Snatch x2 -Building in weight if form is goodMetcon (Time)For time: 30 Wall Balls 21 Power Cleans 200m Run 30 Wall Balls 15 Power Cleans 200m Run 30 Wall balls 9 Power Cleans 200m Run...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)3 mins Max Cals on AB 2 mins Max Burpee box jumps 1 min Max Cals on SKi Rest 3 mins ()Metcon (AMRAP - Reps)3mins Max Burpees box jumps overs 2min Max Cals on Ski 1 min Max cals on ABMetcon (AMRAP...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardToes-To-BarSpend 5 minutes to establish a good progression or number to work with the following EMOM Every minute on the minute for 7 minutes: 3-12 Toes to BarMetcon (4 Rounds for reps)3 mins ON 2 mins OFF x 4 rounds 20 Alternating DB...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatComplete 5 sets of 3 reps at 85%Clean Grip DeadliftIn 10 minutes complete 5 sets of 5 Clean Grip Deadlift1000m Row (Time)Max Effort 1000m Row...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardHandstand Walk3 rounds: 3 x :10 sec Body Tighteners Tripod Crouch Hold :10-:30 secs Wall Facing Leg lifts x 5 per side 10mins To Work on handstand Hold - On wall - Out on floor - Partner Assist 10mins to practice Handstand walks Walk around box Walk to...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)2 Rounds; Round for round with a partner 8 minutes 10 DB Shoulder to Overhead 5 Box Jumps 100m Run Rest 1 minute Round for round with a partner 15/12 cal Row Rest 1 minute...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardClean Grip DeadliftComplete 5 sets of 2 reps of 3 POS Halting Clean Deadlift at 85%High-Hang CleanIn 14 minutes find a Heavy 2 rep Hi-Hang CleanCleanEvery minute on the minute for 10 minutes complete 1 Clean + 1 Front...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)For quality every 90 seconds alternating movements for 12 minutes (4 sets) Min 1) 1-2 Rope Climbs Min 2) 3 Skin the Cats *score is total repsMetcon (Time)For time 100 Target Burpees...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete for time; 800m Run 50 Deadlifts 50 Push-Ups 800m Run 50 Shoulder to Overhead 50 T2B 800 Run...